AHIMSA BLOG

The Pediatrician Kitchen

Dr. M empowers parents and kids to blend the joy of cooking with the science of medicine to create a recipe for good health. Let her be your expert guide to making mealtime more mindful with tips, recipes, activities and more!

child lunch portions by age

Food Neophobia and Repeated Exposure in Children: What the Research Shows

Research shows kids need 8–15 pressure-free tries to accept a new food — most parents stop at 3. What works for food neophobia and picky eating.
child lunch portions by age

Plastic vs Stainless Steel for Kids: A Pediatrician's Switch

Why a pediatrician mom moved her kids off plastic dishes — what the AAP actually recommends, what heat does, and the one-shelf-a-month method.
child lunch portions by age

Child Lunch Portions by Age: How Much of Each Food Group

Child lunch portions by age: how much fruit, vegetable, protein, and grain kids need at lunch, in a pediatrician-reviewed table from toddler to teen.
fruit snacks

The Sunday Vegetable: Meal Prep One Vegetable a Week

A pediatrician's one-vegetable weekly ritual — prep once on Sunday, serve five ways, and let repetition do what pressure never could.
fruit snacks

Fruit Snacks: Nutrition Facts and What "Made With Real Fruit" Means

Fruit snacks contain 11–13g of added sugar and no fiber per pouch. Here's what "made with real fruit" actually means — and what to pack instead.
stainless steel dishes

How to Get Kids to Eat Vegetables: Market Them

A pediatrician mom stopped begging and started branding. Four rebrands — broccoli sprinkles, carrot fries, monster pancakes — and why they work.
stainless steel dishes

How to Pack a Healthy School Lunch in 30 Seconds

A pediatrician's four-spot lunchbox formula — one container per job, portions by age, zero morning decisions. Packed in 30 seconds.
stainless steel dishes

How Much Fiber Does My Kid Need? The Age + 5 Rule

A pediatrician explains the simple Age + 5 fiber rule, the best high-fiber foods for kids, and why to skip the gummies.
stainless steel dishes

School Lunch Ideas Kids Actually Eat: The MD Formula

A pediatrician’s 5-part lunchbox formula: one system, endless combos, packed in 5 minutes — with the science of why kids eat it.

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